by Renee Rotto

Created on: August 12, 2009

How I choose healthy food at the grocery store.

Shopping for me begins long before I enter the grocery store. It begins with meal planning for the week. First consideration is, what fresh fruits and vegetables are in season. Health experts believe that fruits and vegetables should make up at least 40% of a healthy diet. Remember that colors contain antioxidants and choose a variety. Center your meals on these foods and add a few that you and the family have a taste for. Then you will be assured that all the healthy nutrients you put into those meals will be at the lowest prices possible.

Some people advise staying out of the center of the store but you do have some staples there. This is where the label reading actually comes into play. Reading labels is also important because what is advertised on the package may not always be accurate as far as content. Remember the first ingredient listed here is the major ingredient and the list works backwards from there. Avoid products that contain Trans fats, Polyunsaturated fats, Monounsaturated fats and high Saturated fat content.

Choose whole grains and cereals, brown rice rather than white rice. Remember if the color is gone here so is most of the nutrition. So dark bread is better than white bread. Make sure your bread is 100% whole-wheat not just wheat bread.

When choosing fats pick those which contain good fats. Fats that come from vegetables like avocadoes, fish, and olive oil should be of high priority. I use these fats mostly with the exception of butter, which has Saturated fat but is a natural food. I use butter, just in lesser amounts. I choose butter over margarine because I read somewhere that margarine is one molecule off from plastic. Even flies don't like the stuff.

Pick lean meats that are not marbleized with fat. The only time when I allow the fat content to be higher is when grilling. This is when most of the fat is allowed to burn off and fall on the charcoals. You can't avoid all Saturated fats and including some amount is what gives meat flavor. Meat should be used in moderation for meal planning. Instead try to center you meals on poultry and fish. Experiment with meatless sources of protein, like beans, soy and tofu. These are excellent sources of protein that can be easily integrated into meals.

Another tip is go shopping after you eat breakfast, lunch or dinner to avoid impulse buying. When your hungry you can be tempted to just start throwing things into the cart. So shop when your tummy is full. You also will save money if you stick to your list.

If you can help it, don't bring the kids shopping. Children are most susceptible to television advertisements. They will nag you to death to buy a certain cereal or treat. I know sometimes this can't be helped, just be forewarned.

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